What is the best way to get sleep if you have mild insomnia?

beauty33
#1. June 30th, 2008, at 5:07 PM.

Tell her not to get on Yahooo Answers.. it will make her insomnia worse..

grubblywrigglysquigglywitchety
#2. July 1st, 2008, at 1:17 AM.

One (ONE I SAID) alcoholic drink about an hour before bed.

miss attractive
#3. July 2nd, 2008, at 9:08 AM.

do some exercises and yoga that would help you a lot

HoOligan
#4. July 5th, 2008, at 8:12 PM.

melatonin and weed yo. melatonin is a sleepin aid…but it’s the chemical your body produces naturally to induce sleep…it’s cheap and non addictive…and you don’t wake up all groogy.

My Big Bear Ron
#5. July 8th, 2008, at 7:26 PM.

has your friend tried the supplement melatonin?

Izza
#6. July 9th, 2008, at 3:43 AM.

read something like dictionary or a very boring story book

tahunajcw
#7. July 9th, 2008, at 11:52 PM.

This works great for me.

First, find a cool, quiet, dark, comfortable spot…probably in bed, right?

Next, close your eyes and relive in your mind every detail of what you did that day. You really have to conjure up the images of what happened from the moment you got out of bed, the walk to the bathroom, what you did in there, what you said to people, what they said to you. I usually fall asleep before I get to breakfast.

Simple Minded
#8. July 12th, 2008, at 10:21 AM.

-Drink a cup of warm milk before sleeping
-Relax before sleeping
-Don’t think too much before sleeping
-Pray
-Listen to soothing relaxing music
-Read an inspirational or an extremely boring book
-Try melatonin, a natural sleeping pill (may or may not work)
-Do some simple stretching exercise before sleeping
-Eat only 80% full, at least 3 hours before sleep.
-Sleep at a regular time each day.

b17jo
#9. July 15th, 2008, at 5:29 PM.

Courtesy of Wikipedia-link below…good luck!

Some insomniacs use herbs such as valerian, chamomile, lavender, hops, and passion-flower.

Some claim to have overcome insomnia through the use of marijuana. Though there are no reliable sources to prove its effectiveness.

Some traditional remedies for insomnia have included drinking warm milk before bedtime, taking a warm bath in the evening; exercising vigorously for half an hour in the afternoon, eating a large lunch and then having only a light evening meal at least three hours before bed, avoiding mentally stimulating activities in the evening hours, and making sure to get up early in the morning and to retire to bed at a reasonable hour. Pomagranates are also believed to be able to help insomniacs sleep.

Traditional Chinese medicine has included treatment for insomnia throughout its history. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal to resolve the problem at a subtle level. Although these methods have not been scientifically proven, some insomniacs report these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets. Warm milk contains high levels of tryptophan, a natural sedative. Using aromatherapy, including lavender oil and other relaxing essential oils, may also help induce a state of restfulness. Melatonin has proved effective for some insomniacs, mostly in regulating the sleep/waking cycle.

The more relaxed a person is, the greater the likelihood of getting a good night’s sleep. Relaxation techniques such as meditation have been proven to help sleep. They take stress from the mind and body which leads to a deeper more restful sleep.

matthewoborne
#10. July 16th, 2008, at 1:24 PM.

medication, drinking alcohol, sorting out lifes problems, dealing with personal issues, and not wanting to fantasize to get to sleep will help

ultimately a change in lifestyle is required to have a fulfilling sleep, because the concerned individual needs to be fullfilled enough to sleep
regards Matt

Steven F
#11. July 18th, 2008, at 12:57 PM.

weed is good

Donts
exercise
cafine
keep ur bed for only two things sleepying and sex

singitoutloudandclear
#12. July 20th, 2008, at 1:03 PM.

have her cut down on caffeine drinks or eliminate them from her diet slowly. also setting a pattern for sleep is the best thing. It will give her a pattern for waking up also. Exercise also helps with getting better sleep so maybe it will help her get to sleep also. She could also try a calming activity at the end of the day, like meditation. TV and the computer will only keep her up longer.

miwinky
#13. July 23rd, 2008, at 7:45 PM.

i think that the best cure for insomnia is by praying o god and asking him to protect you and let you sleep comfortably

mburleigh8
#14. July 24th, 2008, at 7:36 AM.

I dont have insomnia, But ive read eating starches. like potatoes and nudles are sleepy foods.

adobeprincess
#15. July 26th, 2008, at 3:25 AM.

I learned about this in school. I found a site on it. These things help a great deal.
sleep hygiene tips

She can have a little cup of camomile tea or sleepytime tea also. You can just get that at the grocery store in the tea section. A warm bath or shower might help also.

There were 3 different opinions. They all vary a bit, but they are all not mediction and do not involve a doctor. Check them out and pick and choose what works. The main thing to take out is keep an office out of the bed room. No computer in the bedroom and no TV. As hard as it is it is totally necessary.

pmiya1
#16. July 29th, 2008, at 2:35 AM.

She may have sleep apnea like me & my Dr. Sleep apnea can be deadly(sometimes) like if you have a bad heart, or if you total your car because you nod off. Go to your Dr., he’ll tell you to try & sleep & wake @ the same time every day (human body needs 8 hr. ave.) Don’t drink caffeine after 2-3pm, alcohol consumption is the worst B4 bedtime. Your Dr. will have a printed pamphlet of things to do & if he doesn’t call someone else like the nearest hospital. Don’t use your bed for anything except sleep, or sex. Don’t watch TV in bed, don’t do paperwork in bed, maybe read a little but not too long B4 you turn out the light.Don’t take naps during the day, unless one of those 20 min. power naps. If your friend still can’t sleep she needs to spend the night in a hospital, participating in a sleep study, takes only 8-9 hrs. I just got my CPAP machine 3 wks. ago & I love it. I stopped breathing 146 times an hour at the worst hour, that’s every 30 sec. There are 2 operations, one on the nose & 1 on the throat, but the odds are low that it will be effective. Now I’m having the best sleep I’ve had in at least 7 yrs. Loosing weight will help also.Lack of sleep also may cause weight gain .This system needs to be addressed ASAP! Good Luck.

housedirt
#17. July 29th, 2008, at 4:00 AM.

Take a late afternoon walk. Do not eat a couple hours before going to sleep. Turn off the t.v. in bedroom. Try that for 7 day’s.
Most of the time insomia is a habit and this can break the habit.

◊ ♠♣♥♦Ďā βěĀŕŞ♦♥♣ ♠ ◊
#18. July 31st, 2008, at 7:30 PM.

hm i have that problem too, i don’t sleep a lot because i can’t sleep during the day, tell her to avoid tvs and computers an hour before she sleeps, because the light stimulates the eyes. check ya later ♥

BDD
#19. August 3rd, 2008, at 3:23 AM.

When you go to bed and if you are struggling to catch sleep, just get up and start doing something more creative, or best way is reading a book which needs more concentration and thoughts. But never read horror sotries, very thrilling ans suspense fictions. Read books, for eample, on Gardening, Computers, mangement, or political and social journals as per your interests.

use 2b light
#20. August 3rd, 2008, at 12:34 PM.

dont eat as much stimulatin foods,
such as sugar,spices,grease,drinks w caffeine
also cut down on the amount of food, ppl
tend to forget food gives u energy

khnum9
#21. August 5th, 2008, at 5:30 PM.

Just rub one off before you go to sleep or attempt to go to sleep.

dark and beautiful
#22. August 7th, 2008, at 8:37 PM.

Improving your sleep habits and your sleep environment is the next important treatment step. The following tips will help to improve your sleep quality.

Avoid stimulants such as caffeine 4-6 hours before bedtime.

Avoid drinking alcohol 4-6 hours before going to bed.

Eat a light, easily digestible snack before bed but avoid large meals before bedtime.

Avoid exercising within 3-4 hours of bedtime.

Give yourself a quiet period or calm time for at least one or two hours before bed.

Develop a regular pre-sleep routine.

Improve the comfort of your bed if needed.

Make your bedroom a place to sleep. Don’t eat, read, drink, smoke, or watch TV while in bed.

Reduce noise and disruptions.

Reduce light in the bedroom.

Maintain a regular temperature.

If you can’t sleep — don’t stay in bed. Get out of bed, move to another room, and return to your bed when you are tired.

Avoid daytime napping. Daytime napping can alter your body’s natural circadian rhythm, making it difficult to get to sleep when you should.

Get up at the same time every day. Establishing a regular time that you get out of bed will help your body to establish a consistent bed time.

Being physically relaxed before bed has been shown to improve sleep. For many people, all that is required is to do a relaxing activity for an hour or two before bed (take a bath, watch TV,

read a book). Some people, however, have difficulty relaxing before bed. Listed below are three proven methods to help you relax.

Diaphragmatic breathing: Slow deep breaths from your diaphragm (belly breathing) is a simple and easy way to induce relaxation. Sit comfortably and put a hand on your stomach (between

your rib cage and your belly button). Take a slow deep breath and let your stomach expand, pushing your hand out as you breathe in. As you exhale, let your stomach go back down. Let

your shoulders and chest relax. Your diaphragm does all the work. A few slow deep breaths should encourage relaxation.

Visual imagery relaxation: Imagine yourself in peaceful and comfortable situations apart from your daily life where you leave your cares and worries behind. Imagine taking a walk in a

beautiful, peaceful environment. For people who can imagine the situations easily, this is a good method of relaxation to assist with sleep difficulties. Pairing this exercise with

diaphragmatic breathing can be very relaxing.

Progressive muscle relaxation: Progressive muscle relaxation is a technique where you tense, hold and then relax your muscles, one muscle group at a time. Some people prefer this form of
relaxation because it provides them with something to do as they relax and holds their attention better than the other types of relaxation.

Try these relaxation strategies to see which one works best for you. Also feel free to experiment with when best to do these relaxation strategies. Some people prefer to do these relaxation
exercises an hour or two before bed to start their “wind down” period. Others prefer to use these relaxation exercises once they are in bed to promote sleep. With regular practice, you
should find that you are able to induce a relaxed state with your body and mind in a relatively short period of time.

Stimulus control breaks the association between “bed” and “sleeplessness”. Many people with insomnia have come to associate the bed with being awake and anxious about sleeping

instead of being relaxed and asleep. Because of all the time spent in bed not sleeping, you have learned to associate the bed with racing thoughts, agitation, alertness, restlessness, and

sleeplessness. Some people notice that it is easier to fall asleep in a living room chair than in bed. Stimulus control treatment helps you re-associate the bed with sleep. There are three

simple rules to follow as part of this treatment approach.

Use your bed/bedroom for sleep and sex only; do not watch TV, listen to the radio, eat, or read in bed. Using your bed for watching TV, eating, reading, discussing family problems, doing

leftover work from the office, or other non-sleeping activities, promotes wakefulness and strengthens your associations of your bed as a place to be alert and active. Barring these

activities from your bed and bedroom will help promote the concept that “bed” means “sleep.”

Go to bed only when you are tired. People with insomnia often make the mistake of going to bed before they are sufficiently tired. As such, they are not able to sleep, and anxiety and

ensuing sleeplessness result. Be sure that you are really feeling sleepy when you go to bed.

Get out of bed if you can’t fall asleep within 20-30 minutes; return to bed only when you feel sleepy. Repeat this step as often as necessary during the night. People with insomnia report

that they often experience nights where they lay awake for hours on end “trying to sleep.” With mounting anxiety, they look at the clock, calculate time left until morning, and worry about

how awful they are bound to feel the next day. Such a pattern of behavior causes the bed to become not a place for restful sleep, but rather, a place of anxiety and frustration. To break this

association, remember the “bed is for sleep only” rule. After a short period of not sleeping, you need to get out of the bed and the bedroom. After about 15-30 minutes of doing some quiet
activity, you will want to assess whether you are sufficiently tired to return to bed again. Getting out of bed when you think you should be sleeping is probably a major change from what
you have done, but this major change is necessary to relearn a natural sleep pattern.